NEW Personal Training Gym "FIT"

Come Train with me @ Fit!

I moved back to my beautiful home town of San Diego CA and I am currently training clients and conducting nutritional counseling @ Fit

Contact me for available times and prices: vvanovermeer@gmail.com

Thanks! ~V

7 Healthy Habits for 2010

The Seven Habits:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).

How to Drink and Stay True To Your Diet and Enjoy a few Drinks

(Especially over the Holidays)
By, Vanessa Van Overmeer
(ISSA, CFNS)

Alcohol is metabolized as a fat in the body with little to no nutritional value.

The liver breaks down alcohol into acetaldehyde by the enzymes, and then into acetic acid. Next, the acetate is converted into fats or carbon dioxide and water. Although alcohol is typically thought of purely as a depressant, at low concentrations it can actually stimulate certain areas of the brain. Another one of alcohol's agreeable effects is body relaxation, possibly caused by heightened alpha brain waves surging across the brain Heightened pulses are thought to correspond to higher levels of enjoyment.

So how do we enjoy our weekend cocktails or an occasional happy hour without totally destroying our hard-earned physique? We can learn to make low cal choices and learn how alcohol effects our metabolism and make the necessary adjustments.

Know that:

• One shot = ~70-80 kcals

• One 12 oz. Beer = ~120-150kcals

• One 5 oz. Glass of wine = ~ 100kcals

When choosing a mixer make sure it has no sugar and even better no calories.

• Diet soda

• Soda water

• Cyrstal light

• Sugar free energy drinks

Your body mechanism is like that it processes alcohol even before fats, proteins and carbohydrates and this tends to slow down fat burning process, thereby slowing your weight loss program.
To help stop these processes then try to consume mainly lean protein and less carbs and fat.

“But for those who can drink moderately some clinical research indicates that replacing dietary carbohydrates with alcohol causes body weight loss, and adding a moderate amount of alcohol to an adequate diet causes little weight gain”, according to Richard Mattes, Ph.D., RD (registered dietitian), associate professor at Purdue University.

Stay in shape through out the Holidays!

Most people wait until they have filled up on holiday eating until they make a New Year's resolution to hit the gym and focus on nutrition.
But why not get a head start!
I am offering 20% off your first month of training until Dec. 31rst.
I only have a few hours available so jump on this opportunity to get started now.
E-mail me @ vvanovermeer@gmail.com to set up a FREE consultation.

Nutrition Articles Featured in Pacific Beach Magazine!

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Check out my article about the importance of Protein in the October issue! :) ~V

Client Visits Great Wall of China!

Tari, stealer client and great mother of two, conquers The Great Wall of China sporting her "VV-Fit" tank top....
....Lookin' good! ;)

Nutritional Client of the Week!!!

Evan Blanton first came to me about 10 weeks ago with the goal to look like a spartan. Being a huge fan of the movie "300" he wanted washboard abs like a the highly skillful warriors in the movie.
At first glance you would have never thought this 6'2" 155 pound 24 year old could achieve such a look.
Then he told me he was a vegan. Just another battle to conquer in his quest to become a spartan.
Well, Evan suprised me as well as himself with his overwhelming success.
Here is his final results after 8-9 weeks:
Intial After 8 weeks Change
wt: 155 180 lbs. 25 lbs.
LBM: 144.5 173.44 lbs. 28.87 lbs.
FBM: 10.43 6.56 lbs. -3.87 lbs.
BF%: 6.73% 3.64% - 3.08%

So now the only problem is stopping Evan from screaming, "This is SPARTA!" every time he takes his shirt off.....j/k Evan. :)

4 week mark for my Nuritional Clients!

I am so proud of all of my nutritional clients but a few clients have really stuck to their plans and their results speak for themselves:

• Barbara Yager- lost 13lbs. in her first 4 weeks.
• Evan Blanton- put on 10 lbs. of muscle and lost 2 lbs. of fat in his first 4 weeks.
• Rob Handley- lost 10lbs. of fat and went from 16% BF to under 12%
• Bruce D.- lost 9lbs. and dopped 6% in BF.

We have set new goals for them for the next 4 weeks and I have no doubt that we will achieve those as well. :) ~V

New Photos!

What's next.....

As of now I am not planning on competing until next year, for a couple of reasons.
First, competing costs money and time. These are things that I don't have a lot of right now. Which brings me to my second reason that is to focus on my personal training and nutrtional business, as well as VV-Fit Boot Camp. It gives me a feeling of satisfaction to help others reach their fitness goals. With the help of Meriza Gonzales @ www.merizafigure.com, we had a very successful boot camp/ figure posing clinic on March 24th. It was great to see all these girls and women in such great shape and motivated to learn about figure. Guest speaker John Scott from Nitro came to dicuss how supplements work. Also TC and Laurie stopped by from the infamous site. www.T-Nation.com. We are tentively planning the next one for Sunday May 7th, but I will keep you posted as I get more details.

VV-Fit Boot Camp is still on for every Saturday from 10:00-11:15 a.m.
Place: Max Muscle P.B. 1096 Garnet Ave.
Starting: April 7th
Cost: Only $10 per person
E-mail me to reserve a spot!

The last reason I may wait until next year is that I feel that I need to mature my muscle and the only thing that does that is time...I still work hard in the off-season and so the harder I work now, the better I will look when I step on stage again. But who knows, I can't stay away for long. :) ~V

So it's all over....

My weekend in Pasadena was a learning experience. All of the shows are but this one in particular. I always want to come away from a show feeling that I got better. I feel that I did. I wanted to feel that "contest prep" wasn't about cardio and starving myself, but about improving yourself day by day to peak for a show. I feel I did. I didn't want to shut my friends out and spend my days making meals and at the gym. I wanted to make sure that even though competing became a top priority, that I still had time for work, friends and my boyfriend. I feel I did.
So even though I didn't win the show I feel good about my accomplishments and even if no one else may see all the potential I have. I do.
I love this sport but there is a side of it that will take over the narrow minded so much that winning becomes the only thing that matters. This may be seen as dedication but what happens when the opinion of the judges changes? Is it because you didn't work hard enough, or sacrifice enough? No. The only person who knows that is yourself. So if you are happy with the package you bring to the show then no matter where you place you know that there will be more to come.I took a different approach to this show and went into it as preparation for the year not just the show. I think I am going to hold off competing until next year and focus on changes that need to be made and building my PT and Nutritional business. I will start to log some off-season diet ideas and workouts so keep checking back for those. :) -V

Journal #6/ less then 4 weeks out!

Okay, so this is the point where you start to get a little, how do I put this lightly, crazy! I found that in my dieting phase I tend to go through emotional cycles that force me to push through uncomfortable feelings. Many athletes talk about their diet, training, splits, cardio, etc. but we rarely get to talk about the mental strongness that you have to endure on contest prep as you get closer. Some questions start to float around in your mind like, "Why am I doing this to myself?", "Why do I spend EVERY pay check on vegetables and protein?" " Why is that other people can sleep in past 5 a.m.?".....
So then I wake up the next day still asking these questions it's just this time they don't bother me. I remind myself that challenging myself and pushing myself beyond what I thought I could accomplish is WHY I compete in the first place. My negative feelings pass and I wake up more motivated then before. :)
Just 3 weeks to go and I am not at all worried that I will be at my best and feeling good. -V

Journal #5/ 7 weeks out

The holidays have come and gone. I have to say that I am some what glad. Staying away from holiday food isn't such a big deal but it's just the switch in routine that makes contest prep harder to follow. I feel good and can definitally start to see the hard earned muscle that I put on in the off-season, but for now it's all about getting as lean as I can.
I am approaching this prep a little different though. I want to find a way to improve my physique as well as live my life so I don't feel deprived during the on-season. Some girls feel that they need to isolate themselves and just train and eat super clean. This may be seen as disiplined but I want to live fitness as a lifestyle and not a season. I still want to come in the best I can but I just feel that on and off seasons don't need to be sooo drastic. I get to learn more about how my diet and training can be tweeked to reach a certain look without spending hours on the step mill. Well maybe a few hours. ;)
Some people make New Year's resolutions but I think if you know you aren't living your life the way you want then you should just change it. You don't need a resolution or the end of the year to do it. However, it is a good time to make some goals for the up coming year and maybe clean out your closet....
Here are my goals for 2007:

• Bring my best physique yet to the IronMan stage in February.
• Utilize my awesome new Nutritional Certification and program to help others reach their goals.
• Compete in a National show.
• Continue to teach my boot camp classes and improve them.
• Try to make the move in with my boyfriend work. No matter how different men and woman are. :)
• Make enough money to continue to compete along with having enough time for friends and family.

...I think that's it. Happy New Year everyone! -V